I'm back training properly for the first time since I slipped a disk. Went back and did some light training to rebuild my back muscles and strengthen my stomach muscle.
Fucking sore this week though. I've had to include legs in my workout again since I stopped that for aching knees.
Current Regime is as follows
Monday
Warm up 30 mins level 6 - 9 elipitcal trainer
Barbell Benchpress
Barbell Incline Bench Press
Barbell Decline Bench Press
Overhead dumb bell pull
Dumbell flyes
Cable Crossovers
8-10 reps each x 4 sets
30 minutes running upto 10km/h + 5 minutes warm up + 5 minutes warm down
Tuesday
Barbell Curls
Dumbell hammer curls
Bent Bar curls
Alt. Dumbell Curls
Preacher Curls
Concentration Curls
X 8 Reps x 4 sets
Same warm up and running as Monday
Wednesday
Squat - 8-10 x 4
Leg Press
Roman Deadlifts
Leg Extensions
Leg Curl
Calf raises
Warm up = 15 minutes level 1 eliptical trainer
Finish Fast walking - 7km hour 20minutes +5 up +5 down
Thursday
Straightbar pressdowns
Skull crushers
Overhead dumbell extensions
Rope Press down - hate this one
revers Grip Pressdown
Dips
100 situps with 5kg weight
80 side stretch thingies with wieght for side stomach muscles
x8 x4
Warm up and running as monday and tuesday
Friday
Military Press
Dumbell Front raises
Lat Pulldowns
Single Arm Rows
cable Rows
Shoulder Shrugs (superset)
Neck - evil machine but works
x 8 x4
Warm up and running as rest of the week
I changed my routine this week. added a few new ones and took a couple out that i didn't think worked so well.
I will try this one for a few weeks.
Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. is a great resource for routines and how to do exercises.
I am currently 95kgs. Which is gain of 12kgs in the last three years. I went up nearly ten since coming to Korea. 2.5kgs going back to see the folks and eating crap for three weeks
Ideally I want to be back at 90kgs.